The Impact of Human Touch on Mental Wellbeing
Despite being aware of the powerful benefits of physical touch, in a world increasingly dominated by digital interactions and people’s desire for personal space, the power of human touch is often overlooked.
Physical connection also declined during the pandemic when social distancing and lockdowns led to 68% of adults feeling touch-deprived leading to increased levels of stress and loneliness.
Touch is one of the most fundamental forms of communication and connection. From the very first moments of life, touch plays a crucial role in our emotional and physical well-being, particularly in maintaining and improving mental health.
Fortunately, there seems to be a positive shift towards greater responsibility for mental well-being. People are increasingly making mindful changes and embracing holistic approaches to mental health. There is a growing recognition of the significant role that touch—whether from friends, family, or therapists—can play in regular mental health care. Incorporating touch into daily life not only enhances individual well-being but also has the potential to alleviate some of the pressure on the healthcare system.
The First Touch: A Lifelong Impact
The importance of touch begins at birth, with that first intimate contact between a mother and her newborn.
A mother holding her baby’s hand or cradling them in her arms is more than just a tender moment—it’s a vital exchange that sets the foundation for emotional security and attachment.
This initial touch releases oxytocin, not only in the mother but also in the baby, fostering a deep bond and a sense of safety.
This connection is essential for the baby’s early development, helping to regulate their emotions, promote healthy brain development, and establish a lifelong sense of trust and security.
“Infants who receive regular physical contact through holding, cuddling, and skin-to-skin contact exhibit better physiological and psychological development”. (Counselling Directory)
The Lasting Power of Touch
Interestingly, touch is also one of the last senses to fade as we age.
In our later years, when other senses like sight and hearing may weaken, the ability to feel and respond to touch remains relatively intact.
This enduring power of touch highlights its importance not only in early life but throughout our entire lifespan. It underscores how deeply touch is wired into our being, serving as a continuous source of comfort, connection, and mental well-being, even in our final stages of life.
The Science Behind Touch
Research has consistently shown that physical touch has profound effects on our mental state.
In fact, a recent study by Netherlands Institute for Neuroscience – KNAW – proved consensual touch can benefit a person’s physical and mental wellbeing.
They showed that those with physical or mental health problems (and therefore most in need of support) benefit even more from touch than healthy adults, discovering that the person touching you, how they touch you, and the duration of their touch doesn’t make a difference in terms of impact. Concluding a long-lasting massage by a therapist could therefore be just as effective as a quick hug offered by a friend.
They also looked at the benefits of touch-robots and aids such as weighted blankets, however, concluded the benefits of robot and object interventions are less effective for mental wellbeing and mental health disorders such as anxiety or depression benefit more from human touch
When we experience touch, such as a hug or a massage, our bodies release oxytocin, often referred to as the “love hormone.” This hormone gives a rush of ppleasure, helps reduce stress and anxiety, lowers blood pressure, and promotes feelings of calm and relaxation.
At the same time, touch decreases the levels of cortisol, a stress hormone that, when elevated, can lead to a host of mental health issues, including anxiety and depression.
Touch as a Form of Connection
In addition to its physiological benefits, touch serves as a powerful tool for emotional connection.
For many, therapeutic touch can provide a sense of being cared for, understood, and supported.
This connection is particularly important for individuals who may feel isolated or lonely, as it can help bridge the emotional gap that often accompanies mental health challenges.
Touch and social connection
Humans are inherently social creatures, and physical touch is a crucial component of social bonding.
According to research published in the Journal of Social and Personal Relationships, individuals who engage in regular physical touch with their partners report higher relationship satisfaction and emotional well-being.
Furthermore, touch is essential in non-romantic relationships as well. A study found that NBA basketball teams that touched each other more frequently (e.g., high-fives, fist bumps) performed better overall, indicating that touch fosters teamwork and cooperation.
This principle can be applied to various social contexts, suggesting that physical touch can enhance group cohesion and individual mental health in broader social environments.
The healing power of touch: How contact enhances mental health (no date) Counselling Directory. Available at: https://www.counselling-directory.org.uk/memberarticles/the-healing-power-of-touch-how-contact-enhances-mental-health (Accessed: 14 August 2024).
The Role of Touch in Mental Health Treatment
While traditional mental health treatments like talking therapy and medication are crucial, integrating touch-based therapies like massage can provide a more holistic approach to your mental wellness.
For example, individuals dealing with trauma or high levels of stress may find that massage helps them reconnect with their bodies and release emotional tension in a safe, supportive environment.
The impact of touch on stress and anxiety
One of the most significant mental health benefits of physical touch is its ability to reduce stress and anxiety.
A meta-analysis of 17 studies published in Psychological Science revealed that physical touch, such as massage therapy, significantly reduced levels of cortisol and improved overall mood. The analysis showed that touch therapy could decrease cortisol levels by up to 31% and increase serotonin and dopamine levels, neurotransmitters responsible for feelings of happiness and well-being, by 28%.
Moreover, the American Psychological Association reported that individuals who received regular touch therapy experienced a 34% reduction in symptoms of anxiety and a 24% reduction in symptoms of depression. This highlights the importance of incorporating physical touch into mental health treatment plans, especially for those struggling with anxiety disorders and depression.
Friends and family can play a crucial role in enhancing mental well-being through the use of touch.
There are several ways you can incorporate touch into every day to support and yourself and your friends and family:
Hugs and Embraces: Simple acts like hugs and embraces can provide comfort and security, reducing stress and fostering a sense of connection. A warm hug from a loved one can help alleviate feelings of loneliness and anxiety.
Hand-Holding: Holding hands during moments of distress or uncertainty can offer reassurance and convey support. This physical contact can help ground individuals and make them feel less alone.
Gentle Touches: Light touches, such as a pat on the back, a reassuring hand on the shoulder, or a gentle stroke on the arm, can convey empathy and support. These small gestures can be comforting and reinforce feelings of care and love.
Caring Gestures: Activities like giving a relaxing back rub, helping with grooming, or simply sitting close to someone in need can provide both physical and emotional support. These gestures can help reduce tension and create a soothing environment.
Mindful Presence: Sometimes, just being physically present and offering a comforting touch while engaging in meaningful conversation can make a significant difference. It shows that you are there for them and that their feelings are validated.
Supportive Touch During Stressful Times: In moments of high stress or emotional difficulty, a supportive touch can help calm the nervous system and provide a sense of stability. For example, offering a hand to hold during a challenging conversation or a gentle touch during a moment of anxiety can be soothing.
Affectionate Rituals: Establishing regular affectionate rituals, such as a morning hug or a bedtime kiss, can help strengthen bonds and create a sense of stability and safety in relationships.
Incorporating these touch-based practices into daily interactions can help improve mental well-being by fostering connection, reducing stress, and enhancing feelings of security and support.
Self-care is essential for maintaining mental well-being
- Sleep: Aim for 7-9 hours nightly.
- Practice mindfulness and relaxation techniques: Engage in meditation and deep breathing.
- Engage in physical activity: Regular exercise supports overall well-being.
- Spend time outdoors: Fresh air and nature can enhance mood and reduce stress.
- Avoid over-committing: Take regular breaks throughout the day to manage stress.
- Eat a balanced diet and stay hydrated: Proper nutrition and hydration are crucial for mental health.
- Maintain relationships with family and friends: Reach out for support when needed.
- Engage in hobbies and activities: Pursue interests that bring you joy.
- Be kind to yourself: Practice self-compassion and positive self-talk.
- Take a digital detox: If social media is overwhelming, consider taking a break.
- Seek professional help: Consult a mental health professional, whether through hands-on therapy, talking therapy, or your GP.
Incorporating these self-care practices into your routine can help maintain mental well-being, enhance resilience, and improve overall quality of life.
Conclusion
As has been proven, human touch is a powerful, natural tool for enhancing your mental well-being.
Whether through hand holding, a comforting hug, or a professional massage, incorporating touch into your life can help alleviate stress, reduce anxiety, and foster a deeper sense of connection.
From the information available, and as society continues to explore the intersection of physical and mental health, it’s apparent that the simple act of touch has the potential to improve mental well-being.
